CrossFit WOD, April 6, 2021

CrossFit WOD, April 6, 2021


10 min AMRAP
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup

Strength Prep
Have athletes build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form

Back Squat (Weight)
Back Squat
– 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

If athletes are unable to complete in the target time frame off the start. Have them lighten the load to a more obtainable weight for the remaining sets

Back Squat (Weight)
Back Pause Squats
– 5 sets x 2 reps
* Complete a set every 90 seconds

This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure

Workout Prep
2 sets
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean

Metcon (AMRAP – Rounds and Reps)
12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)